AMRAP in 18 Minutes
60/50 Calorie Row
40 Wall Balls (20/14)
35 Box Jumps (24/20)
10 Burpee Dumbbell Step-up (50/35)
Wednesday November 18, 2020
6 Rounds
4 Squat Cleans (155/105)
8 Strict Pull-ups
12 Calorie Bike
*12 minute Time Cap
Tuesday November 17, 2020
4 Rounds For Time:
400 Meter Run
21 Dumbbell Deadlifts
15 Dumbbell Power Cleans
9 Dumbbell Shoulder to Overhead
(50/35)
Monday November 16, 2020
3 Rounds for Time:
30/25 Calorie Row
20 Alternating Pistols
20 Dumbbell Snatches (50/35
Saturday November 14, 2020
With a Partner Complete:
400 Meter Run
6 Rounds of Cindy (alternating)
35 Calorie Assault Bike
6 Rounds of Cindy
200 Double Unders
6 Rounds of Cindy
400 Meter Run
6 Rounds of Cindy
Thursday November 12, 2020
For Time:
21 Squat Cleans (95/65)
9 Bar Muscle-ups
15 Power Cleans (115/80)
15 Chest to Bar Pull-ups
9 Hang Power Cleans (155/105)
21 Pull-ups
Wednesday November 11, 2020
Metcon (3 Rounds for time)
Every 15 Minutes for 3 Rounds
1000 Meter Row
1000 Meter Run
40 Burpees
Tuesday November 10, 2020
Quick Silver (Time)
For Time:
21-18-15-12-9
Overhead Squats (75/55)
Push-ups
*40 Double Unders after each set